Tuesday 12 August 2025 – 2G 60 minutes
Endurance on the treads and strength / power on the floor with squat jacks, push rows and more bench press!
Tread Block 1 – 10.5 minutes
- Goal: choose your own tread pace and accumulate as much distance as possible
- Clear screen
- 10.5 min tread for distance
- Check & remember distance
90 sec WR, get to base when ready
Tread Block 2 – 11.5 minutes
- Goal: match or beat your distance from block 1 while matching or increasing your push intensity
- 2.5 min push (PW @ 4%+)
- 1 min base
- 2 min push (PW @ 5%+)
- 1 min base
- 90 sec push (PW @ 6%+)
- 1 min base
- 1 min push (PW @ 6%+)
- 1 min base
- Finisher: 30 sec AO (PW @ 10%+)
Floor Block 1 – 10.5 minutes
- Back to back – xplode & load:
- 4 – 8 x low bench squat jack
- 8 x goblet squat, rest
- 200m push row (20 – 24 strokes / minute)
- Back to back – xplode & load:
- 4 – 8 x low bench decline push-up (explosive)
- 4 – 8 x low bench chest press
- 200m push row (20 – 24 strokes / minute)
- Bonus: repeat exercises only as one block until time is called
90 sec recovery
Floor Block 2 – 11.5 minutes
- Back to back – xplode & load:
- 4 – 8 x hip hinge swing
- 8 x deadlift, rest
- 200m push row (20 – 24 strokes / minute)
- Back to back – xplode & load:
- 4 – 8 each x forward lunge with chop
- 8 total x high plank pull through, rest
- 200m push row (20 – 24 strokes / minute)
- Bonus: repeat exercises only as one block until finisher
- Finisher:
- 30 sec of low bench squat jack OR
- 30 x hip hinge swing